Experiencing intense neck and back pain right after waking up, which often subsides later in the day, can be attributed to several daily habits.

1. Poor Sleeping Posture: Many people sleep on their stomach, putting pressure on their abdomen, or lie on their side in a way that prevents their spine from maintaining its natural alignment. This can cause unnecessary strain on the spine and back muscles throughout the night, leading to morning pain.
2. Unsuitable Mattress or Bed: A mattress that is either too soft or too firm can disrupt the natural curve of your back. Old, sagging, or uneven beds also interfere with proper spinal alignment, resulting in back pain upon waking. The problem worsens if the mattress fails to distribute your body weight correctly.
3. Improper Pillow Use: If your pillow is too high or too low, or if it doesn’t provide adequate support for your neck, it can affect not just your neck but your entire spine. This can lead to upper back pain or general back pain because your spine cannot maintain its natural curvature.
4. Abruptly Leaving the Bed: Jerking or jumping out of bed immediately after waking can strain your back muscles. After a night of rest, your muscles are relaxed, so it’s best to get out of bed slowly. It’s advisable to roll onto your side first, then gradually push yourself up to a seated position using your hands and elbows.
5. Lack of Physical Exercise and Weak Core Muscles: A lack of regular physical exercise, especially when your deep abdominal and back muscles (core muscles) are weak, means they cannot properly support your spine. This makes your back more susceptible to strain even from minor misalignments during sleep, leading to morning pain. Prolonged sitting during the day can also exacerbate this issue.